e an active, healthy lifestyle.


Aerobic describes an increase in oxygen supply to the bloodstream due to cardio-vascular training; unlike anaerobic such as stationery weight-lifting. “Aerobics” bring music, dance (Mambo, Jazz, Modern) or sport specific movement (Boxing, Step-training, Soccer) and fundamental fitness movements together.

Aerobic can vary in difficulty and time. Warming up joints and muscle groups is essential to effective training and to alleviate potential injury. Low impact always keeps one foot on the ground while high impact includes jumps and high kicks. The goal is to raise heart rate and body temperature to remove unwanted toxins or fat and build lean muscle mass.

Start with arms crossing in front of heart to pump more blood to extremities (arms, legs). Benefits circulation. Basic warm-up, especially for aerobics, step side to side, turn head to right and left, then lower ear to the shoulder on each side and tuck chin to chest and roll up. Shoulder rolls forward and backward. Pull stomach into lower back by bending upper body, hands on knees.

Achilles stretch: Flex foot in front (toes up), heel down.

Take slight lunge forward, the heel of the backleg down stretches Achilles tendon. Only now should one begin lifting arms over the head or moving torso side to side.

Adding a “step” increases cardio-vascular training by a great percentage and firm calves, quadriceps, hamstrings and “buns” for total body conditioning.

Bringing heels to the ground lengthens muscles rather than shortening them. Feel heart rate going up? Be sure not to lower your head under your heart as you may feel light headed or faint.

Graduated kinetic movement can be described as first bringing one foot in front of the other in a cross-over style, then bringing the knee to hip level and lastly, straightening the leg in a kick to hip level.

Marching or back lunges tone legs and lower body.

Cool down the body
by once again bringing arms in a crossing movement under the shoulder line or side lunges. Sit-ups and push-ups are good to add to the end of your routine. When doing sit-ups, keep the lower back on the floor with elbows out to the side and knees bent in a 45 degree angle. Crunches are shorter lifts that focus purely on tightening the stomach muscles to the lower back. Include friends and family to appreciate the joy of music and motion.

Other CROSS-TRAINING activities: aerobics - cycling - horse-riding - martial arts - powerwalk - running - sailing - scuba-diving - skating - strength-training - hydra-fitness - yoga


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